🥜 Nuts & Seedsveganvegetariangluten free
🌱 Calories in Chia Seeds
Tiny seeds with extraordinary fibre, omega-3 and protein density
Per 100g
486kcal
17g
Protein
42g
Carbs
31g
Fat
Calculate Your Serving
Full Nutrition Facts — Per 100g
| Nutrient | Per 100g | Per 2 tbsp chia seeds (28g) |
|---|---|---|
| Calories | 486kcal | 136kcal |
| Protein | 17g | 4.8g |
| Total Carbs | 42g | 11.8g |
| — of which Sugar | 0g | 0g |
| Total Fat | 31g | 8.7g |
| Dietary Fibre | 34g | 9.5g |
| Sodium | 16mg | 4mg |
Macro Breakdown
Protein17g (68 kcal)
Carbohydrates42g (168 kcal)
Fat31g (279 kcal)
All values per 100g. Protein & carbs = 4 kcal/g · Fat = 9 kcal/g
Key Vitamins & Minerals
Calcium631mg
63% of daily reference intake
Iron7.7mg
55% of daily reference intake
Potassium407mg
12% of daily reference intake
Magnesium335mg
89% of daily reference intake
Omega-318g
100% of daily reference intake
✅ Key Nutrition Facts
- •34g fibre per 100g — highest fibre density of common foods
- •18g omega-3 (ALA) per 100g — exceptional plant-based omega-3
- •631mg calcium per 100g — more calcium than milk gram for gram
- •Absorbs 10× their weight in water — highly filling
Calories by Serving Size
| Serving | Grams | Calories | Protein |
|---|---|---|---|
| 1 tbsp (12g) | 12g | 58 kcal | 2g |
| 2 tbsp (28g) | 28g | 136 kcal | 4.8g |
| 100g | 100g | 486 kcal | 17g |
Frequently Asked Questions
How many calories in chia seeds?+
Chia seeds contain 486 calories per 100g. A 2-tablespoon serving (28g) provides approximately 138 calories with 4.7g protein, 4.9g omega-3, and 9.5g fibre.
Are chia seeds good for weight loss?+
Chia seeds can support weight loss due to their extraordinary fibre content and ability to absorb water. The gel they form slows gastric emptying, keeping you full for longer. However, they are calorie-dense — stick to 1–2 tbsp portions.
How do you eat chia seeds?+
Add to smoothies, yogurt, oatmeal, or make chia pudding (mix 3 tbsp with 200ml milk/plant milk, refrigerate overnight). They are tasteless and textureless when small — easy to add to almost any food.
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Data source: USDA FoodData Central & peer-reviewed nutritional references. Values are averages — actual nutrient content varies by brand, preparation method, and growing conditions. Not medical advice.